How To Relieve Neck Pain
Let’s talk about how to relieve neck pain. Neck pain is a common complaint after a motor vehicle collision. It is also a common concern among football players and other athletes. Some individuals think that their best solution is to receive massage therapy. Although this can be a very helpful therapy other structures besided the muscles are likely involved. The source of the neck pain needs to be addressed. This commonly includes a complete analysis of the spinal curve of the cervical spine. If trauma has occurred each structure should be evaluated for injury- ligaments, discs, nerves, joints, and muscles.
Ligaments attach bone to bone. They are structured to provide stability and do not receive much blood flow. As such, if they are damaged they generally do not heal as quickly as other structures, such as muscles. Ligaments are often involved in any trauma injury because they are so important for stability and are positioned to support. If lagaments are injured it is referred to as a sprain.
Discs are similar in that they are positioned between each vertbrae and act as shock absorbers. They have a higher rate of blood flow, but do not possess strong abilities to heal. If the discs have been damaged it often effects the nerve root that travel through the spinal column and exit at each vertebral level. Often when discs are damaged and no care provided they can become the source of pain and nerve endings will actually begin to innervate the damaged tissue resulting in pain sensation being reported to the brain.
Muscles are like ligaments in that they are almost always effected with neck trauma. They are also likely involved when the problem is postural or related to injury. Muscles also support the skeletal structure. There is high blood flow through muscular tissues which allows for quicker healing time than most tissues, although the process can still be very painful. If treated properly recovery speed can be increased.
Damage to joints of the spine can be very painful. The worst thing for a joint is to stop moving. When this occurs the joint begins to degenerate and make it more difficult to maintain function. When examining the cervical spinal joints it is also important to note that a range for proper curvature exists. If the curve is significantly decreased or even reversed the neck will be more susceptible to injury and symptoms such as pain or discomfort. Muscle pain will also be present as one of the responsibilities of the muscles is to protect against further injury by strengthening the area. If muscles are relaxed without addressing the issue of the spinal structure the pain may increase instead of resolve.
All of these structures- ligaments, discs, joints, and muscles abenefit from receiving chiropractic care.
The best way to relieve neck pain is to receive chiropractic adjustments. Then , follow up with an analysis of daily neck health habits. The effects of a chiropractic neck adjustment are many. First, they can restore proper motion at each segment. Additionally, inhibitory neurons fire to help reduce or alleviate the pain. Muscles also are affected by adjustments in that they reflexively relax.
When evaluating the neck, stress must also be analyzed. This includes physical, chemical, and emotional stress. Physical stress can include posture and positioning while standing, seated, and lying down. The emotional stress component is also very important when addressing neck pain. This can greatly affect pain levels.
So what is the best answer for the questions how to relieve neck pain? First, contact our office to schedule an appointment. We will walk with you through a complete history of your condition and establish a treatment plan that you can take part in and that will help you to find relief from pain and increased health. 801-810-4144.
How To Relieve Neck Pain From Sleeping
What is the trick on how to relieve neck pain from sleeping? The answer is in the question: sleep habits. We spend almost one-third of our lives sleeping, but we rarely put any sort of priority on our sleep habits. This includes sleep equipment (mattress, pillow, etc.), bodily posture or positioning, as well as approach to sleep (time allowed, routines, etc.).
As a chiropractic physician, I consult with patients daily about their lifestyle habits and preferences. I find that there is a definite correlation between neck pain and poor sleep habits, the easiest to identify being preferred sleeping position. Admittedly, it is easier and much more common to find ways to alleviate neck pain by improving posture while awake, sleeping posture must be addressed if the pain relief is going to be long lasting.
Let’s look at different sleep positions, their benefits, and their potential shortcomings.
- Sleeping on the back: This is a preferred position due to the uncomplicated nature of the spine and its curvature. If the neck is supported with an above average pillow ans the low back isn’t susceptible to stress this position might suit you well on almost any occasion.
- Side-sleeping: This is another good choice for healthly sleepers, but requires additional equipment. With the assistance of a pillow placed between the knees this posture allows for high levels of comfort. By placing the pillow between the knees the possibility of rotation in the lumbar spine (or low back) is diminished. One tendency with this position is to sleep with one arm under the head, which is not recommended and is not considered optimal for the shoulder or the neck. This positioning may create compression on the structures of the shoulder leading to numbness, tingling, or even weakness in the arm or hand. A supportive pillow is advised to help avoid this pitfall.
- Stomach-sleeping: Those who sleep in this position can experience neck pain, arm pain, low back pain, and more difficulties breathing at night. I have also found that those who prefer this position often find it extremely challenging to change this habit. If you sleep on your stomach and have yet to experience any neck or low back problems do not assume you are out of the woods here. Sometimes pain doesn’t express itself until after additional stress has been added. By then it may be much more difficult to change your sleeping position.
So how do you relieve neck pain from sleeping. First address your sleep habits. In our office, we can help walk you through this process by asking certain questions and evaluating your neck to see what is causing certain issues.
The next step in relieving neck pain from sleeping is to seek corrective care. Once you identify the problem it is time to fix it. We provide each patient with an in depth treatment plan which includes exact diagnoses, frequency of visits, modalities (treatment types) to be done during each visit, home care, useful recommended products, and treatment outcome markers and goals. These treatment plans target correcting the source of the problem, not just pain relief. Each patient has the option to chose a pain relief treatment plan or a corrective care plan. We strongly suggest to nearly all patients that a corrective care package is the most effective plan because the problem is addressed and corrected. With a pain releif plan sometimes the issue can return if the patient hasn’t completelycorrected lifestyle habits.
Our invitation to you is to setup an appointment with Dr. Reynolds to find out how to relieve neck pain from sleeping and discuss your sleep habits. We can also we can help you make correct changes to your lifestyle which can optimize the benefits of healthy sleep and eliminate all neck pain from sleeping. Call 801-810-4144 to schedule.
Back Pain In The Morning
Have you ever experienced back pain in the morning? Do you wake up and struggle to get yourself out of bed because of pain? Have you tried different ‘miracle remedies’ for back pain but have never found a solution? Don’t give up. There is always hope. Let’s first help you find what the source (or sources) of your pain is, then we can look for solutions.
We need to address your sleeping position, your mattress, your pillow, your sleep habits, and some of your basic everyday habits or lifestyle during the waking portion of your day. You may need to spend a few days paying closer attention to yourself, your habits, and your posture or body positioning to be able to isolate the best possible solution to your back pain in the morning. This article is not intended to diagnose or treat any condition or disease. It is simply meant to help provide options or solutions that the consumer can contemplate or ask his or her healthcare provider about.
As far as the mattress goes, you may want to try different types of mattresses to find which best suits you. Most mattress sellers allow for a money back trial. Don’t just search for the mattress that feels the softest or most comfortable on first contact. In fact, for ‘bad backs’ we find that firmer mattresses provide much better results. Some of the more popular brands are sleep number, temperpedic, and intellibed. These are sometimes priced higher and you may be able to find an improvement in your sleep by using a less expensive brand.
If your back pain is a lower back issue than consider your sleeping position. If you sleep on your back you may need to better support your lumbar (low back) spinal curve by placing a firm pillow under your knees. This lessens the pressure on the lumbar spine and allows for easier sleep. If you sleep on your side you will need to use that same pillow, but place it between your knees. This will decrease the chances that you are causing a rotation in your lower lumbar vertebrae which may be the source of your morning pain. If you are sleeping on your stomach your first step is to learn how to sleep on your side or your back. Your back and neck with thank you in the long run as this position is very strenuous on all portions of your spine.
The steps listed above are good things to be aware of when trying to overcome back pain in the morning. Yet the most beneficial thing you could do for your pain is to seek chiropractic care. We help our patients address each of these issues as well as inspecting the spine and muscles to help identify what the main issues are. Chiropractic adjustments are also very effective at decreasing pain, increasing mobility, and improving healing. Our office can also provide you with exercises and stretched that reduce back pain, promote spinal health, and empower the patient as to which habits may be helpful and which to avoid. Home care exercises are always included with our treatments. Call 801-810-4144 to schedule an appointment today. Don’t delay your care. You will be glad you spent the effort to help yourself awake refreshed and pain free each day.
Cold Laser Therapy
We are excited to announce the addition of a new service to our clinic. Cold Laser Therapy (also referred to as Low Level Light Therapy- LLLT) is now available. This service can be received in conjunction with chiropractic adjustments and other therapies or can be experienced without other treatment options.
What does Cold Laser Therapy do? It reduces pain by altering the levels of specific compounds that are active during the inflammation process. It also stimulates the mitochondrion in each cell to increase the production of ATP causing an increase in oxygen delivery and use in the cells. This improvement of biochemistry allows for an increase in overall cell energy and is used to transform live cells from a condition of illness to a healthy, stable state. General therapeutic laser biological effects include increased cell growth, increased metabolic activity, faster wound healing, anti-inflammatory action, increased vascular activity, reduced fibrous tissue formation, and stimulated nerve function.
Cold laser therapy is widely used for treatment of acute and chronic conditions. Below is a short list of conditions that have been shown to be treated successfully with Cold Laser Therapy: (* denotes conditions we have seen in our office)
- Ligament sprains (including ankle sprains)*
- Muscle strain (such as a hamstring or shoulder muscle)*
- Auto Collision injuries*
- Tendonitis*
- Arthritis (rheumatoid & osteoarthritis)*
- Elbow and wrist pain
- Back pain*
- Neck pain*
- Carpal Tunnel Syndrome
- Fibromyalgia
- Bursitis
- Earaches*
Here are some of the advantages of cold laser therapy treatments.
- Easy to apply
- Extremely safe
- Non-Toxic , Non-Invasive
- Painfree application
- No side effects
- Highly effective in reducing pain (more than 90% efficacy)
- Superior pain relief over analgesics, NSAID’s and other medications
- Significantly reduces the possibility of surgery
If you wish to receive Cold Laser Therapy for any condition please contact our office at 801-810-4144. We would be glad to assess your condition and help identify which treatment options would be optimal for your care and answer any questions you may have. Our office is located in Draper, Utah. We are a chiropractic pain relief clinic.
Sleeping Positions
I have been told your preferred sleeping position can tell a lot about your personality. Your sleeping position can also tell a lot about your physical health as well. The average person spends about 1/3 of each day sleeping, yet most of us don’t concern ourselves with our quality of sleep health .
So are you a healthy sleeper? Ask yourself the following questions:
- Do I awake refreshed?
- What position do I sleep in?
- How old is my mattress?
- Do I experience morning back pain?
- What is the quality of my pillow?
- Do I experience morning neck pain?
- How many hours do I sleep continuously
The best position for sleep is usually on your back. For most people putting a pillow under your knees can reduce any low back strain that may be present while in this position. Most therapeutic grade pillows are designed to accomodate a ‘back-sleeper.’ Side sleeping is a fine alternative for those who don’t like back sleeping. In this case be sure to place a pillow between the knees to reduce the amount of low back rotation that can occur. Stomach sleeping is not recommended. When sleeping on the stomach the head and neck are in extension and rotation. This happens to be the most problematic position for your neck and can cause multiple problems. There is no healthy way to sleep on your stomach when it comes to posture. Morning neck pain frequently accompanies stomach-sleeping. Deneration of the cervical spine can also be perpetuated by stomach sleeping postures.
If you are waking up with neck pain you should first evaluate your pillow. Does it support your head and neck? Does it support your head away from your shoulder if you are sleeping on your side? If your shoulder needs to be raised in order to sleep you should look for a new pillow as this may be the source of your neck pain.
There are many types of pillows that claim to solve sleep problems and range form $20 to $150. To decipher which pillow might work best for you identify which sleep position you prefer- on your back, side, or stomach. (Remember- it is highly recommended to avoid sleeping on your stomach).
If you are experiencing morning back pain there are some simple things to do to help alleviate that pain. If the pain does not diminish within a few days after adjusting your posture you should seek professional advice as your condition may be more serious. Chiropractic has an outstanding track record for alleviating low back pain. Additionally, you should evaluate your mattress. Most mattresses have a five to nine year warranty. This is due to the wear and tear that occurs. If your experience back or neck pain or diminished sleep quality consider the age of your mattress.
For any specific questions about sleeping position or morning low back or neck pain please contact us at 801-810-4144 to schedule a no charge consultation with Dr. Reynolds. We have offices in Draper, Utah and Salt Lake City, Utah.
Referred Pain
Referred pain is when pain is felt in a different place in the body then where the source of the pain is located. This is very common with the shoulder and neck. A muscle trigger point in a rotator cuff muscle can elicit pain into the forearm and hand. Neck problems can present as pain in the shoulder or arm. Ankle pain may be resulting from a low back issue. The best way to isolate and diagnose the problem is through a physical examination and history. The cause of such pain can be from muscle trigger point (AKA muscle knots), pain from nerve involvement, or pain resulting from other tissue conditions such as adhesions.
Headaches are another good example of this. Some headaches are actually a result of bad posture, causing certain muscles to become overworked and begin to present as headaches. A very common presentation of this is a headache that begins in the base of the skull and starts to creep up the back of the skull to the top of the head. The usual suspects include the suboccipital muscles and have that before mentioned pain referral pattern.
What are the alternatives to seeking chiropractic help? Here are a few options (and explanations why they are less than ideal).
“If I wait long enough maybe it will just go away”
-Pain is an indicator from your body that there is something wrong or out of balance. By ignoring it the condition often worsens. Even if the pain goes away the cause remains. Yes, sometimes pain can be temporary and harmless, but that occurs far less frequently than commonly thought. It’s best to identify the cause before the results have a chance to become devastating.
“I can just take some ibuprofen”
-The holistic response to this is “your pain is NOT an ibuprofen deficiency.” Can over the counter medications be useful? Absolutely. But remember that they should only be used as a functional ‘band aid’ to allow the person to function. They are never the long term solution to bodily pain. My recommendation to patients is to use them only if you are not able to stay active and only for a short period of time.
“I just need to exercise more or get in better shape”
-Physical activity is a fantastic way to help the body heal itself and maintain its own optimal function. There is more to the story here, though. Most people do not perform exercises to perfection. By performing an exercise short of perfection there is an increased chance of injury during and after the exercise. Proper stretching and warmup and are essential for the body to avoid trauma to muscles, joints and ligaments.
So, what should you do if you’re experiencing pain in the shoulder, head, arms, or legs to which you can’t figure out the cause? Contact our office in Draper or in Salt Lake and schedule an appointment for a physical examination and treatment. 801-810-4144.
Who’s in charge of YOUR health??
With all the buzz about health care in politics I thought I should address an issue that has been on my mind lately. I will do my best to avoid any political discussion as this website is meant to promote health and wellness and not to discuss political philosophy. As I have seen new patients recently I have been reminded that most of the progression made during a treatment plan is related to the minor changes and corrections made in the patient’s habits or lifestyle. Which brings me to an important fact of life- you are ultimately responsible for yourself and your decision. Others can influence you, but you always have a choice.
When I ask ‘who’s in charge of your health?’ I am not asking who pays for your healthcare or even which physician do you trust to handle your medical information and prescriptions. The answer isn’t your physician. Nor is it your insurance company. They can have quite a bit of influence on your healthCARE, but ultimately your health is the responsibility of one person…YOU. You are the one who makes decisions about your health. So…
- What do you consume?
- How do you exercise?
- How do you handle your personal hygiene?
- How are your sleeping habits?
- Do you chose to take supplements or vitamins, or accept medications or pharmaceuticals?
- How do you chose to spend your free time?
- What are your personal interactions with other like?
- How do you spend your alone time?
All these decisions are yours. These questions relate to your health, be it mental, physical, or other. Each of these categories can have varying degrees of influences, but the decision is still yours.
It’s time to be accountable to ourselves. Listen to your body and educate yourself about your health. Work to improve your diet by making better choices each week. This doesn’t mean you have to change drastically now, but do change. At least slowly. I have a belief that the best physician for your own health is you. You know your body. You know what your feeling. That’s why the best physician is one who asks many questions and listen very closely to the answers.
My job as a chiropractic physician is to identify the cause and suggest the solutions to overcome or eliminate the complaint. I offer education and treatment, but there is always a level of home care involved. This is because your health is determined by YOU.
If you are interesting in taking charge of your health or if you are concerned about your health or the health of a family member please contact our office today and schedule a consultation. We do not charge for this service. 801-810-4144.
Back Exercises
The most important thing to do after sustaining a low back injury or learning of a low back condition is to begin to improve muscle function. Bad back exercises can significantly reduce low back pain and prevent the return of pain. The back and spine can see improvement with specific exercises, many of which require very little back exercise equipment. Let’s go through each general region of the spine.
Low back strength exercises include those important for posture and proper biomechanics- the way the body moves. By adapting your back movements, including bending down, rotating, sitting, standing up, and lifting, you can successfully prevent most of the common low back injuries. In addition, strong low back muscles don’t always mean a healthy back. The trick is to have strong intrinsic muscles allowing sustained support during motion and activity. ‘Squats against gravity’ is a great way to start. Be sure to keep proper form and go slowly. Also make sure that the low back remains flat and the bending motion comes from the hips.
Upper back pain exercises are almost always related to posture. Having the right muscles holding your posture is the key here. Don’t allow your shoulders to round forward or slump, and watch out for your chin jutting out. When observing posture an easy way to note if your pectoral muscles have been overworked or are unbalanced with back muscles is no note the directions your palms face with your arms relaxed and allowed to hang at your side. If the palms face toward your legs then you are probably in balance. If they face backward then they are too tight and need to be stretched along with the back muscles strengthened. Remember, the best way to stay healthy and avoid injury is to be balanced.
Neck pain exercises begin in the upper back. Starting with posture, the chin must stay tucked in order for the neck muscles to hold the right balance from front to back. Cervical (Neck) curvature is also a very important variant that can determine just how effective neck exercises can be at preventing injury and improving pain and discomfort. Isometric exercises are an excellent way to increase strength while limiting chances of injury. The word ‘ISOMETRIC’ means same length. During these exercises movement should not be experienced. Using resistance one should contract the targeted muscle without causing movement. Repetition is helpful and rest periods should be used between 3 to 5 seconds contractions.
Back exercises are a wonderful way to make sure you are balanced. As always, a physical examination by a chiropractic physician can be a great way to improved health and wellness. We can usually get anyone in to our office within 24 hours of first contact and many times we are able to see patients the same day. Give our office a call and schedule an appointment today. We are also within 3 to 5 minutes of the I-15 freeway off the Draper 12300 South exit.
Upper Back Pain & Posture
Low back pain is one of the most common health complaints. What most people are coming to realize is that upper back muscle pain may be the fastest growing complaint today. Why? Today’s society has become much more sedentary and technology- oriented. This means that we are no longer in the habit of being physically active throughout the day. The way we communicate, enjoy entertainment, work, and basically life is through the use of technology and computers. What does that have to do with our health? It all relates to our posture. How we position our bodies while we are engaged in our activities or work and pleasure can and will determine our overall posture and appearance, not to mention the type and intensity of pain experienced.
I see people every week who come into my office who say, “Can you do anything for this pain between my shoulder blades?” The answer is “Sure, but the most effective way to get rid of pain and stay out of pain is to correct your posture.” The next set of questions I hear are, “well, how can I do that? Isn’t that difficult to do? And, can’t you correct it for me?” The truth is that chiropractors will help resolve the joint issues that results from bad posture and are an excellent resource for identifying the underlying cause, but the problem is long-term improper posture. Most people don’t even know that issues until their upper back is examined. What most people don’t realize is that the body has a balance between the muscles of the neck, the shoulder, and the upper back. The most common upper back muscle that is involved in upper back problems is the levator scapulae. This muscle originates at the shoulder blade (scapula) and inserts into the upper cervical vertebra and base of skull. As such, it can also be the source of headaches.
So, what can be done to resolve these issues? Correct your posture! How? Begin by being aware of how you sit and stand during long periods of time. Having a physical examination is essential to identifying exactly where weaknesses may be- left or right, lower of upper right quadrant pain, etc . Performing the proper upper back pain exercises is central to improvement and strengthening weak muscles and stretching shortened muscle is key to recovery. These exercises are simple and can make a huge difference in the decrease or elimination of back pain. General physical activity is a great source for postural improvement and in some cases may be more effective in improving posture. This is due to the use of entire muscles groups.
In summary- if you have upper back pain get it checked out. The solution may be as simple as receiving chiropractic adjustments, lightly modifying your standing or seated posture, and becoming more active. Sometimes we just don’t realize how much better we can feel until we try
Wellness- a new catch phrase
Wellness has become a favorite catch phrase or marketing slogan to attract attention in today’s market. This has been due partially to the growing awareness of all the contaminants and unhealthy impurities that have been identified in our environment and in our food supply. Health and nutrition systems are on the rise and will continue that way for some time. Health and wellness businesses are springing up from everywhere imaginable- even from places that have no connection to health, wellness, or even nutrition. Recently I have come across corporations who employ full time wellness directors whose purpose is to provide wellness information and education to employees or possibly to other business entities for a profit. Wellness is a term that is going to be around for a while.
The term “wellness” can be applied to areas such as nutrition, posture, environment, consumables, exercise, ergonomics, healthcare, psychology, education, behavior, attitude, finances, and more. With all the excitement it can be confusing to try and understand exactly what is healthy and which sources of information are reliable. As you may have noticed, most of the wellness education is linked to product marketing or advertising. Wellness marketing has become a great way for products to be marketed in a “use this product because it’s healthy for you” kind of way. A lot of the information used to support these items is legitimate, but undeniably biased. Because there is no clear way to verify and approve these statements without having a financial agenda involved we are relegated to educating ourselves. Complicating matters experts in the same field can disagree quite adamantly about any given subject; one dietician may promote supplementation while another preaches in favor of diets without supplementation.
Health and nutrition technology is also providing us with new information as well as supporting previously accepted theories about wellness. Research will continue to produce studies, but we always need to be aware of who is supporting the research. One thing is for certain- there are simple steps that can be taken to improve the health of most individuals right now. They aren’t complicated or under debate and they can be done without much difficulty.
- Remove trans fats from your diet- or at least minimize them. They are mostly found in commercially baked foods and processed foods.
- Increase water intake. The recommendation is to take your body weight in pounds (lbs.) and drink half that amount in ounces. (Example: a 150 pound person is to drink 75 ounces.)
- Increase the amount of raw fruits and vegetables in your daily diet. This will help with digestion and proper function of your GI tract. Try some new things to find your new favorites.
- Reduce the amount of snack foods- chips, candy, soda, ice cream, cookies, cakes, etc. Don’t worry- I didn’t say remove, I said reduce.
- Think about posture. Improving posture can improve almost all body functions and decreases the chance of injury.
- Get physically active. Start easy. Walking is a great exercise to begin with. Try to avoid high impact activities until you can build up to them.
- Stretch every day. Don’t overdo this one. Just stretch until you can feel a little pull in the muscle. It’s best to do this after warming up- after activity or just out of the shower.
- Do something that challenges you mentally on a daily basis. Sudoku, crossword puzzles, computer games, learning a new language. Make it fun.
- Take time for yourself. Spend 15 to 30 minutes a day doing something for you. It can be something from this list or anything else you decide. Just be sure to do it for yourself.
By beginning to implement these things into (or out of) your life you will enhance your own wellness and enjoy the benefits of a happier and healthier lifestyle.
